Which muscles does the mountain climber work?

The mountain climber mainly works your abs. It also involves your cardio.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the mountain climber in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Mountain Climber: how to do it and muscles worked

The mountain climber mainly works your abs, with help from your cardio. You need bodyweight (no equipment).

Muscles worked

Main

Helping

Cardio

How to do the mountain climber

1
Start in a high plank with hands under your shoulders, arms straight, and your body in one straight line from head to heels.
2
Drive one knee toward your chest, then quickly switch legs, running in place while holding the plank. Go at a pace you can keep steady.
3
Breathe rhythmically and keep your hips level and your core tight. Work for the set time, then lower your knees and rest.

Form tip: Do not let your hips pike up or sag. If form slips, slow down; a controlled pace beats a fast, bouncing one.

Common questions

Which muscles does the mountain climber work?: The mountain climber mainly works your abs. It also involves your cardio.
What equipment do I need for the mountain climber?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the mountain climber in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.